The Secret to Aging With Strength and Health

with Jes Williams

Stress & Wellbeing

In the fast-paced world of 2025, it’s easy to get caught up in the hustle and neglect your mental health. Incorporating practices into your daily or weekly routine (starting small is okay!) to improve your mental state can help you age well. These practices will vary for everyone, but some options to consider include spending time in solitude, going for walks outdoors, meditating, journaling or coloring, taking a sauna session (more on that later), or even taking a day off.

Research supports stress-reducing methods like spending time in nature, deep breathing, body scanning techniques/meditations, and yoga. Additionally, these methods often include behaviors that improve physical health, such as good nutrition and exercise, and can also enhance cognitive and emotional functioning. (1, 2)

Science also shows that high levels of chronic stress accelerate aging. When the body is under stress, telomeres in your cells shorten more quickly, oxidative stress increases, and the process of “inflammaging” (increased inflammation due to aging) worsens. The risk of many diseases also rises, including atherosclerosis, diabetes, and hypertension. (3)

Focus on Nutrient Density

What’s the best diet to slow aging? A 2022 study on diet and aging provides a summary of the best approach. The study found that “low carbohydrate diets or diets rich in vegetables, fruits, nuts, cereals, fish, and unsaturated fats, containing antioxidants, potassium, and omega-3, decreased cardiovascular disease and obesity risk, protected the brain from aging, reduced the risk of telomere shortening, and promoted overall healthier living.” (4)

The term "nutritarian" has been coined to describe a diet that focuses on nutrient-dense foods. (5) Other studies also highlight the importance of sufficient protein intake to prevent sarcopenia (muscle loss), as well as vitamins like B-6, B-12, C, and E. Research on healthy aging even suggests adding a "nutrition physical" to regular doctor visits to ensure patients meet their nutritional needs through their daily intake. (6)

Look to Polyphenols

The plant kingdom offers a wealth of nutrient-dense options, with polyphenols being an especially valuable group of compounds when it comes to slowing the aging process. Studies show that dietary polyphenols can help reduce cellular damage caused by the production of reactive oxygen species (ROS). (7)

Specific polyphenols, including sulforaphane, resveratrol, curcumin, quercetin, and EGCG, are especially beneficial in the conversation around healthy aging. (7) Sulforaphane offers many benefits, and resveratrol, curcumin, quercetin, and EGCG are natural sirtuin-activating compounds (sirtuins are enzymes that support metabolism and aging). These polyphenols all share this common benefit. (16, 17, 18)

You can find these compounds in our products BrocElite, ResverElite, CurcElite, QuercElite, and GLPerfect. These supplements provide a functional, bioavailable, and effective dose to encourage healthy aging.

Sulforaphane, in particular, is a powerful anti-aging compound. Some of the ways it supports healthy aging include:

Delaying cellular senescence (the death of healthy cells) (8)
Inhibiting DNA methyltransferase (which prevents DNA mutations) (9)
Activating the antioxidant response, triggering over 200 antioxidants (10)
Inhibiting histone deacetylase (11)
Inducing mitophagy (removal of damaged mitochondria) (12)
Inducing autophagy (removal of damaged cells) (13)
Promoting BDNF (which helps preserve existing neurons and grow new ones) (14)
Creating a “younger” microbiome (15)

Exercise & Resistance Training

Incorporating movement into your lifestyle is an essential part of any anti-aging routine. The key is to find a routine you can stick to. Research suggests that a combination of high-intensity exercise and cardiovascular workouts offers anti-aging benefits. (18)

Different types of exercise provide varying benefits that combat aging, but all are supportive of staying healthy as you age. For example, moderate-intensity training that elevates your heart rate helps reduce the risk of cardiovascular-related health problems. Resistance training and high-intensity interval training (HIIT) help build and maintain muscle mass, which prevents sarcopenia (muscle loss). There's even evidence that resistance training can slow skin aging. (18, 19)

Stay Grounded

Grounding, also called earthing, is another practice with benefits for aging. Studies suggest that grounding can reduce inflammation, improve sleep, and protect against oxidative damage—factors that contribute to aging. (20-22)

Mind Your Light Environment

There is growing scientific evidence about the importance of maintaining a regulated circadian rhythm for disease prevention and slowing aging. Circadian rhythms involve more than just sleep—they influence nearly every system in your body. Research links disruptions in circadian rhythms to accelerated aging, suggesting that maintaining or restoring a strong circadian rhythm may slow age-related decline and improve overall health. (23)

Let the Sunshine In

While we’ve been taught to fear the sun, we should actually embrace it for our health and longevity. Epidemiological studies from the UK and Sweden show that adequate sun exposure is linked to reduced all-cause, cardiovascular, and cancer mortality. (24, 27)

“All-cause mortality is significantly higher in winter than in summer. A person in Scotland is 30% more likely to die in a week in January than in a week in July. This marked variation in mortality is seen across higher-latitude countries, but not in equatorial regions.” (24)

Sunlight is over 50% red light, which has been shown to help prevent wrinkles, improve skin tone, and even enhance eyesight. This is an often-overlooked benefit of spending time in natural sunlight. It’s time we start embracing the sun like ancient cultures did. (28-31)

Embrace Contrast Therapy

The recent popularity of sauna therapies and cold plunges is more than just a trend. Studies suggest that regular sauna use combined with cold plunges (contrast therapy) can provide cardiovascular benefits, reduce inflammation, and improve circulation—all of which contribute to healthy aging. (25, 26)

The Secret to Aging With Strength and Health

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The Secret to Aging With Strength and Health

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